June 25, 2012

Foods Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
Breakfast
Generic - White Onion - Chopped, 3 Tbsp 12 3g 0g 0g 0mg 0mg 0g 0g
Broccoli - Raw, 0.25 cup, chopped 7 1g 0g 1g 0mg 7mg 0g 1g
Bob's Red Mill - Shredded Unsweetened Coconut, 4.5 g (3 T) 30 1g 3g 0g 0mg 2mg 0g 1g
Spinach - Cooked, boiled, drained, without salt, 0.5 cup 21 3g 0g 3g 0mg 63mg 0g 2g
Peppers - Sweet, red, raw, 0.3 cup, chopped 12 3g 0g 0g 0mg 1mg 2g 1g
Athletic Greens - Athletic Greens, 1 Tbsp 40 5g 0g 4g 0mg 60mg 0g 2g
Generic - Garlic Cloves, Minced, 1 clove 4 1g 0g 0g 0mg 1mg 0g 0g
Vegetable - Yellow Summer Squash, 0.3 medium 9 1g 0g 1g 0mg 6mg 1g 1g
Egg - White, 2 Egg White 34 0g 0g 6g 0mg 110mg 0g 0g
Red Onion - Raw, 0.3 Whole Small 9 2g 0g 0g 0mg 1mg 1g 0g
Dymatize Elite - Whey Protein Isolate - Gourmet Vanilla, 1 scoop 114 2g 2g 24g 15mg 50mg 0g 0g
Generic - Egg, 2 large egg 140 2g 10g 12g 370mg 130mg 0g 0g
Earth Balance - Organic Coconut Spread, 1 tbsp (14g) 100 0g 11g 0g 0mg 70mg 0g 0g
Mushrooms - Raw, 0.5 cup, pieces or slices 8 1g 0g 1g 0mg 1mg 1g 0g
Lunch
Whole Foods - Skinless Chicken Breast Off Rotisserie Chicken, 1 breast 202 0g 8g 30g 0mg 0mg 0g 0g
Grilled Asparagus - Grilled Asparagus, 0.5 cup 7 2g 0g 1g 0mg 1mg 1g 1g
Brussels sprouts - Raw, 0.3 cup 11 2g 0g 1g 0mg 7mg 1g 1g
Nuts - Cashew nuts, raw, 0.3 oz 47 3g 4g 2g 0mg 1mg 1g 0g
Peppers - Sweet, red, raw, 0.3 cup, chopped 12 3g 0g 0g 0mg 1mg 2g 1g
Full Circle Organic - Sesame Seeds, 0.5 teaspoon 9 0g 1g 0g 0mg 0mg 0g 0g
Steels - All Natural Teriyaki Sauce, 0.5 Tbsp 10 1g 1g 1g 0mg 105mg 1g 0g
Louana - Coconut Oil, 0.5 Tbsp 60 0g 7g 0g 0mg 0mg 0g 0g
Garlic - Raw, 0.5 clove 2 0g 0g 0g 0mg 0mg 0g 0g
Dinner
Dig Inn Seasonal Market - Lemon Chicken (Small), 1/2 cup cooked 168 1g 4g 31g 78mg 237mg 0g 0g
Dig Inn - Roasted Vegetable Medley - Small Plate, 3.5 oz 92 8g 6g 2g 0mg 111mg 3g 3g
Dig Inn - Mediterranean Cauliflower (Small Plate), 1 oz 23 3g 1g 1g 0mg 54mg 1g 1g
Dig Inn - Kale & Apple Salad, 1 oz 38 4g 3g 1g 0mg 51mg 1g 1g
Dig Inn - Mushrooms With Celery, 1 oz 14 1g 1g 1g 0mg 26mg 1g 0g
Kind Fruit & Nut - Nut Delight Mini, 1 Bar (24g) 130 8g 10g 4g 0mg 5mg 3g 2g
Snacks
Spices - Cinnamon, ground, 1 tbsp 18 5g 0g 0g 0mg 2mg 0g 4g
Coffee - Brewed from grounds, 4 cup (8 fl oz) 9 0g 0g 1g 0mg 19mg 0g 0g
Energy Kitchen - Peanut Better Smoothie, 0.6 smoothie 268 26g 10g 16g 0mg 105mg 0g 2g
TOTAL: 1,660 92g 82g 144g 463mg 1,227mg 20g 24g
Exercises Calories Minutes Sets Reps Weight
Cardiovascular
Yoga 450 60  
Strength Resistance Training Day 1 (Tuesdays) 500 60  
TOTALS: 950 120 0 0 0